Mediterranean cuisine originated as a combination of cuisine from the countries located in the area. These countries include Spain, Egypt, Italy, and Greece (as well as several others). Dishes that are labeled as ”Mediterranean” are created using a combination of foods and ingredients from these countries. Here are two that I came across and feel are excellent examples!
The Ultimate Mediterranean Bowl
- 1 batch 30-Minute Kale Falafel or Classic Vegan Falafel
- 2 cups fresh chopped parsley
- 1/2 cup diced tomato
- 1/4 cup diced red onion
- 2 Tbsp lemon juice
- 1 pinch sea salt
- 1 Tbsp extra virgin (or regular) olive oil (optional)
- Tahini Sauce
- Chili Garlic Sauce
- Garlic Dill Sauce
- Hummus (or store-bought)
- Kalamata or green olives pitted
- Pita / Pita chips / Flatbread (optional)
- First, prepare falafel by following this https://minimalistbaker.com/kale-falafel-hummus-wraps/ falafel recipe or make this falafel recipe https://minimalistbaker.com/classic-vegan-falafel-gf/
- You will need ~10 falafel total, so adjust amounts accordingly. You can also prepare your falafel ahead of time and keep it uncooked in the freezer. To cook, thaw, and cook per recipe instructions for easy, weeknight meals.
- Prepare the parsley salad by adding parsley, tomato, onion, lemon juice, salt, and olive oil (optional) to a medium mixing bowl and tossing to combine. Set aside.
- To serve, divide the parsley salad between serving bowls and top with hummus, olives, and desired number of falafel (we recommend ~4-5 per bowl).
- Serve with additional sauce of choice (optional) – we prefer our 3-Ingredient Tahini Sauce! We also add some fresh lemon juice, chili garlic sauce, and pita on the side (also optional).
- Best when fresh! Store leftovers covered in the fridge for up to 2-3 days. Store and reheat falafel separately.
Mediterranean style chicken piccata
- Chicken Breasts- 2. These breasts should be skinless and butterflied as described above. To do so, slice each breast horizontally in half. Then place it between two pieces of plastic wrap and use a mallet to flatten it to about 1/2″.
- Flour 1/2 cup. You can use whole wheat flour or almond flour instead.
- Butter- 3/4 of a stick or 6 tablespoons. To keep this recipe more diet-friendly, feel free to use extra virgin olive oil instead of the butter in your dish.
- Extra Virgin Olive Oil -2 tablespoons (additional as needed).
- Lemon Juice- 1/4 cup.
- Chicken Stock- 1/2 cup.
- Capers- – 1 1/2 tablespoons, rinsed, and chopped.
- Garlic Cloves- 2 smashed or minced.
- Optional- salt and/or pepper for seasoning your chicken breasts. Also, sliced lemon and chopped parsley for topping.
- Place your flour in a shallow bowl such as a pasta bowl. Then prepare your chicken as described above (butterfly).
- Season the chicken with any optional salt and pepper if desired and then dredge the chicken through the flour, tapping off any excess, and then place the chicken on a holding plate while you cover the remaining chicken with flour using the same methods.
- Now in a large skillet set on medium to high heat, melt two tablespoons of the butter with a tablespoon of the olive oil (or three tablespoons of olive oil). We will brown the chicken in the skillet, two chicken ‘cutlets’ at a time as they will need room to cook. It should take about 2 1/2 minutes for the first side to brown and then turn the chicken over to cook the other side (about a minute more).
- Place the cooked chicken on a clean plate after it has cooked. Add additional butter or olive oil as needed between batches. You may not need to use all of the butter that is called for in the ingredients.
- For the sauce, after the chicken has cooked and is placed on a new plate, add the lemon juice, chicken stock, capers, and garlic to the skillet and bring it to a boil.
- Then turn the heat down and add the chicken and simmer the chicken until it is fully cooked (about 2-5 more minutes).
- Add additional butter or oil if needed and as desired.
- Serve the chicken with sauce as desired with lemons and parsley.
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